AP Posted April 26, 2010 Share Posted April 26, 2010 Yeah thanks Zach, that dragonflag feels real good right about now Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted April 26, 2010 Author Share Posted April 26, 2010 Great job at the contest Zach! Your gripper strength especially (along with 2HP) is way up now. What is your best RT pull? Seems like the 2" Crusher is about on par with most guy's best RT pulls. My best ever RT pull is around 145ish also. That was on a super beat RT handle at Chad's comp last year. You're welcome Jeff Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted April 27, 2010 Author Share Posted April 27, 2010 DBPP(I used very little leg drive) 100x3/3 100x3/3 100x3/3 2DBOHP(strict, no leg drive) 70'sx5 70'sx5 60'sx3(tried to focus on holding the lockout at the top) Flat Bench(First time I've benched in awhile, have to get used to the position again) 135x10 185x5 205x5 225x3 135x10(CG paused) I did my thing on the treadmill and elliptical before and after the workout, did a few sets of pullups and I was done. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 4, 2010 Author Share Posted May 4, 2010 Decided to deadlift today. I have exams this week and had a take-home exam to finish plus work, AND my CNS was thoroughly thrashed after MGC. It's been an exhausting week and it's not over yet. I went easy tonight, but that didn't stop me from surprising myself. Deadlifts 135x5 225x5 315x5 385x3 415x1(very easy) 470xhover(455 did this at Larkin's 2 weeks before I pulled it) 440x1(felt difficult, but I'm confident had my heart been into training today that I would've repped it) 405x2 385x2(5" platform for this and the rest of my sets) 365x2 315x3 OHDBPPress 100x5/5 2DBOHP strict 85'sx1(tough) 70'sx5 For shits and giggles I decided to have a run at 245 on the bench. Some friends of mine were benching and had it loaded and each one of them proceeded to fail. I figured I'd throw my hat in the ring and either be "that guy" who shows everyone up, or end in fail like the rest. I got 3 reps. I'm pretty sure that matches a pr. 70'sx5 55'sx8 Did my thing on the elliptical before and after the workout. Quote Link to comment Share on other sites More sharing options...
AuCraigCall Posted May 4, 2010 Share Posted May 4, 2010 Strong Stuff Zach... Ive got finals now too and they are a pain dude!! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 12, 2010 Author Share Posted May 12, 2010 Work has made my back pretty damned tight over the past 3 days. I consider myself to be wreckless on occasion, but pulling or squatting with my back as it is now would be downright stupid. I haven't pulled or squatted in over a week. I'm getting very annoyed about this. 2DBOHP(strict) 70'sx5 75'sx2+1 PP Flat Bench 135x10 185x5 225x3 245x2(pretty happy with this considering I am burnt out currently) 225x3 155x10/8/6 CGBP Wide Grip Sternum Pullups BWx5 BWx5 BWx5(happy to get all 3 sets of 5 with my chest touching the bar each rep) Chinups BWx5 BWx5 BWx5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 18, 2010 Author Share Posted May 18, 2010 I tried deadlifting yesterday. It was shit. My back and body have been feeling very achy and sore in weird places for the past week, so I wasn't expecting much. I've also been fighting off a bit of a sore throat. I could not pull more than 315 for a few very difficult reps. It sucked, but my back is feeling much better today for having done so. Pressed today, still feeling like crap. 2DBOHP strict 65'sx5 75'x3 90'sx3 half-reps 80'sx1 CGBP(with legs up) 135x10 185x5 225x3 Flat Bench 245x2(felt difficult, but not crazy hard) 225x2 135x10 wide grip Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 22, 2010 Author Share Posted May 22, 2010 Had a much better deadlift day today. It has only been 4 days since my dismal failure of a deadlift session but my back is feeling a lot better. I also did some paving stone hauling earlier. 14 bricks weighing a company estimated 25lbs per wheelbarrow means for 8 trips I went through wet grass with a wobbly wheelbarrow weighing 350lbs. That only seemed to have the effect of pre-warming me up, so yay. Conv. stance 135x5 225x5 315x5 365x3 405x1 460xhover 440x1, tough pull, straps 405x5, straps 405x1 Standing on a 5" platform 365x2 315x3 315x1, snatch grip Sumo stance 315x3 365x3 Smith Machine shrugs 270x10 340x10 410x3(smoked) 340x10(wide grip) 270x10 Felt good today. It was raining. Quote Link to comment Share on other sites More sharing options...
knyaz Posted May 22, 2010 Share Posted May 22, 2010 WOW Zach 405 for 5 even with straps thats a good number getting STRONG! Quote Link to comment Share on other sites More sharing options...
raymo Posted May 23, 2010 Share Posted May 23, 2010 Great pulling Zach. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 30, 2010 Author Share Posted May 30, 2010 Thanks guys. I had a pretty quick and low-intensity pulling session 2 days ago that I apparently forgot to write down. So here goes. I used a 30lb bar, complicated as to why. 120x5 210x5 300x5 350x5 390x1 350x3 390 is somewhere between 80 and 90%, but close to 90%. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 12, 2010 Author Share Posted June 12, 2010 I forgot to add my last 2 workouts. I forget what I did during my pressing workout, but it consisted mainly of 2DBOHP and I felt weak that day. Yesterday I DL'd. I was feeling weak and unmotivated. 135x5 225x5 315x5 365x5 405x1 440xhover 440xhigher hover 405xhover 405xhover 365x3 singles Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 18, 2010 Author Share Posted June 18, 2010 Pressing day today, not too bad. 2DBOHP strict 60'sx10 70'sx5 80'sx1 Then push-pressed a 100 for 10 each arm. It took 3 sets with the left and 2 with the right. Wasn't too hard either. 2DBOHP strict again 70'sx4 and 1 push press Wide grip sternum chins BWx8 BWx6 BWx4(last 2 reps didn't touch chest, but was close) BWx2 Did a bit of assisted OAC work. Did 3 sets of CGBP and decided I was done for the day. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 28, 2010 Author Share Posted June 28, 2010 Went to Summer Strong 3 yesterday. In a word, awesome. I'll post what I did: 2 35's lifts either hand several #3 closes 3 red nail bends in IM pads to IM rules, one of them while doing the splits 48" standing box jump, several near misses at 54" standing and a few more misses with running jumps 125 3" solid DB push press for 16 reps in 20 minutes using both arms 120 circus bell pressed with either arm 22ft+ pony keg toss for height some KB dragon flags several front-lever pulls(the gymnastic movement) and a bunch of other miscellaneous lifts/presses/etc that I can't quite remember right now. Quote Link to comment Share on other sites More sharing options...
bencrush Posted June 28, 2010 Share Posted June 28, 2010 Right on Zach, sounds like a great time man! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 28, 2010 Author Share Posted June 28, 2010 Thanks Ben! I'm also remembering now that I did a bunch of 132 Inch PPresses. I want to say at least 4 or 5 per arm throughout the day. I also have a fire under my butt to put the 172 overhead between now and June 26th, 2011. Whether I do it at Summer Strong 4 or not will be determined down the road, but I plan on being there regardless. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 30, 2010 Author Share Posted June 30, 2010 Benched today 135x10 185x10 225x2 250x1 225x2 225x2 245x0(spotter helped) 205x5 205x5 205x5 185x8(wide grip) 185x5(wide grip) 185x2(wide grip) 135x4 paused CGBP 135x4 paused CGBP Quote Link to comment Share on other sites More sharing options...
AP Posted July 1, 2010 Share Posted July 1, 2010 I also have a fire under my butt to put the 172 overhead between now and June 26th, 2011. Yes! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 3, 2011 Author Share Posted September 3, 2011 Haven't had a great year. A combination of nonsense has prohibited me from doing much beyond working and sitting at home. Hopefully that cycle is ending now, and I am able to get back into lifting. So I'll try to get this back up and running. I went very light and low intensity today. This is probably the first actual workout I have had in more than 6 months. Everything below was very easy and mainly to get the heart and blood pumping again. Box Jumps to 36" x5 x5 x5 DO deadlifts 135x5 185x5 225x5 275x2(felt a very minor twinge in my lower back and decided it was best to let it be) 225x5 I did a set of 5 box jumps between all sets of deadlifts. Finished off with 2x5 of wide grip and close grip chins. Quote Link to comment Share on other sites More sharing options...
raymo Posted September 3, 2011 Share Posted September 3, 2011 Great to see you posting again. Quote Link to comment Share on other sites More sharing options...
bencrush Posted September 4, 2011 Share Posted September 4, 2011 Hell yeah Zach! Glad to see you posting again too man. Sorry to hear you've had a bad year. Hope it gets better stat! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 6, 2011 Author Share Posted September 6, 2011 Did a bit of stretching and some minor kb work. My endurance is absolute shite. Did 10 snatches, swings and 5 strict press with either arm. Figure I'll try one of those slow build-up cycle thingies with them. Quote Link to comment Share on other sites More sharing options...
barbe705 Posted September 6, 2011 Share Posted September 6, 2011 long time no see. good to have you back. Quote Link to comment Share on other sites More sharing options...
jad Posted September 6, 2011 Share Posted September 6, 2011 The Zach Attack! Glad to see you back bud! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 6, 2011 Author Share Posted September 6, 2011 Thanks for the kind words guys! It's good to be back. Quote Link to comment Share on other sites More sharing options...
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